After today, the next post will be on 7/6. Have a safe and fun 4th of July holiday!
Warm up:
Warmy+
4×4 Front squats + 3 burpees over bar + 20 jumping jacks
Xfit WOD:
For time:
50 Box Jumps (24″)
50 KB Swings (53/35)
50 Wall Ball Cleans
50 Single Skips
50 K2E
50 Push Press (75/55)
50 Front Squats (75/55)
50 HRPUs
50 Slam Balls
50 Deadlifts (95/65)
**Every 3 minutes, one partner completes a 2-lap run around the gym while the other partner completes 5 burpees over the bar. The next 3-minute interval, partners switch. Work one exercise until the Rx’d rep count is completed between each partner.
30-minute time cap. Reps are each. If you don’t finish the total rep count, the penalty is a bear crawl full length and backwards to midfield.
Pull up work;
10,8,6,7,5
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